{"id":9040,"date":"2025-04-29T14:32:24","date_gmt":"2025-04-29T13:32:24","guid":{"rendered":"https:\/\/archivo.bilboteam.com\/how-to-do-the-close-grip-bench-press-correctly\/"},"modified":"2025-05-25T22:14:47","modified_gmt":"2025-05-25T21:14:47","slug":"how-to-do-the-close-grip-bench-press-correctly","status":"publish","type":"post","link":"https:\/\/archivo.bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/","title":{"rendered":"How to do the Close Grip Bench press correctly?"},"content":{"rendered":"\n<p>The <strong>close-grip Bench press<\/strong> is a variation of the traditional bench press that emphasizes triceps work, allowing for a more balanced development and improved upper body strength. Below, we explain in detail how to perform this exercise correctly, its benefits and how to integrate it into your training routine. <\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/archivo.bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/#What_does_the_close_grip_bench_press_work\" >What does the close grip bench press work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/archivo.bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/#What_is_considered_a_close-grip_Bench_press\" >What is considered a close-grip Bench press?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/archivo.bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/#What_grip_is_best_for_bench_press\" >What grip is best for bench press?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/archivo.bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/#What_does_the_closed_grip_work\" >What does the closed grip work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/archivo.bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/#Bench_presses_and_the_Bilbo_Method\" >Bench presses and the Bilbo Method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/archivo.bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/#Why_should_you_integrate_the_Close_Grip_Bench_press_into_your_routine\" >Why should you integrate the Close Grip Bench press into your routine?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/archivo.bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/#Bench_presses_and_the_Bilbo_Method-2\" >Bench presses and the Bilbo Method<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/archivo.bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/#Why_should_you_integrate_the_Close_Grip_Bench_press_into_your_routine-2\" >Why should you integrate the Close Grip Bench press into your routine?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_the_close_grip_bench_press_work\"><\/span>What does the close grip bench press work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>The <strong>close grip bench press<\/strong> primarily targets the following muscle groups:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Triceps brachii<\/strong>: Reducing the distance between the hands increases the activation of the triceps, responsible for elbow extension.<\/li>\n\n\n\n<li><strong>Pectoralis major<\/strong>: Although the main focus is the triceps, the chest also participates in the movement, especially in the initial phase of the lift.<\/li>\n\n\n\n<li><strong>Anterior deltoids<\/strong>: Act as stabilizing muscles, contributing to the control of movement during the pushing phase.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-small-font-size\" style=\"line-height:.9\"><strong>Contact us<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><strong>Start training for free today!<\/strong><\/h4>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-499968f5 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--1\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/archivo.bilboteam.com\/en\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us at<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\"><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_considered_a_close-grip_Bench_press\"><\/span>What is considered a close-grip Bench press?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>The <strong>close grip bench press<\/strong> differs from the traditional bench press in the position of the hands on the bar. To perform it correctly: <\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Lie down on a flat bench with your feet firmly on the floor.<\/li>\n\n\n\n<li><strong>Bar Grip<\/strong>: Place your hands slightly less than shoulder-width apart (usually about 30 cm apart).<\/li>\n\n\n\n<li><strong>Controlled descent<\/strong>: Lower the bar slowly towards the chest, keeping the elbows close to the torso.<\/li>\n\n\n\n<li><strong>Explosive push<\/strong>: Push the bar up until the arms are fully extended.<\/li>\n<\/ol>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_grip_is_best_for_bench_press\"><\/span>What grip is best for bench press?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>The effectiveness of the closed grip is due to the fact that:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Significantly increases triceps activation.<\/li>\n\n\n\n<li>Reduces stress on the shoulders, protecting them from possible injuries.<\/li>\n\n\n\n<li>Allows better control of the bar during execution.<\/li>\n<\/ul>\n\n<p>However, it is essential to ensure that the grip is not too tight to avoid unnecessary overload on the wrists.<\/p>\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" data-id=\"9009\" src=\"https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-1024x683.webp\" alt=\"\" class=\"wp-image-9009\" srcset=\"https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-1024x683.webp 1024w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-300x200.webp 300w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-768x512.webp 768w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-600x400.webp 600w, https:\/\/archivo.bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55.webp 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_the_closed_grip_work\"><\/span>What does the closed grip work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>The <strong>close grip<\/strong> on the Bench press not only strengthens the triceps, but also improves shoulder stability and core control. This exercise is especially useful for those who want to develop triceps strength and volume, as well as improve performance in other compound lifts. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bench_presses_and_the_Bilbo_Method\"><\/span>Bench presses and the Bilbo Method<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>At <strong>BilboTeam<\/strong>, we promote exercises that maximize performance and minimize the risk of injury. The <strong>close grip Bench press<\/strong> is an essential tool for developing upper body strength, especially if executed correctly and properly integrated into your training routine. <\/p>\n\n<p>You can obtain more information and personalized advice by visiting our contact page at<a href=\"https:\/\/archivo.bilboteam.com\/en\/contact\/\"> contact M\u00e9todo Bilbo<\/a>.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_should_you_integrate_the_Close_Grip_Bench_press_into_your_routine\"><\/span>Why should you integrate the Close Grip Bench press into your routine?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>The <strong>close-grip Bench press<\/strong> is a must-do exercise if you want to improve the strength and volume of your triceps, protect your shoulders and optimize your overall performance. Including it in your training, under the right guidance, will make a difference in your results. <\/p>\n\n<p>For complete advice on how to integrate this exercise effectively into your routine, <strong>contact us at BilboTeam<\/strong>. Our team of experts is ready to help you reach your goals in the most efficient and safe way possible. <\/p>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-small-font-size\" style=\"line-height:.9\"><strong>Contact us<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><strong>Start training for free today!<\/strong><\/h4>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-499968f5 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--4\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/archivo.bilboteam.com\/en\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us at<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bench_presses_and_the_Bilbo_Method-2\"><\/span>Bench presses and the Bilbo Method<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>At <strong>BilboTeam<\/strong>, we promote exercises that maximize performance and minimize the risk of injury. The <strong>close grip Bench press<\/strong> is an essential tool for developing upper body strength, especially if executed correctly and properly integrated into your training routine. <\/p>\n\n<p>You can obtain more information and personalized advice by visiting our contact page at<a href=\"https:\/\/archivo.bilboteam.com\/en\/contact\/\"> contact M\u00e9todo Bilbo<\/a>.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_should_you_integrate_the_Close_Grip_Bench_press_into_your_routine-2\"><\/span>Why should you integrate the Close Grip Bench press into your routine?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>The <strong>close-grip Bench press<\/strong> is a must-do exercise if you want to improve the strength and volume of your triceps, protect your shoulders and optimize your overall performance. Including it in your training, under the right guidance, will make a difference in your results. <\/p>\n\n<p>For complete advice on how to integrate this exercise effectively into your routine, <strong>contact us at BilboTeam<\/strong>. Our team of experts is ready to help you reach your goals in the most efficient and safe way possible. <\/p>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-small-font-size\" style=\"line-height:.9\"><strong>Contact us<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><strong>Start training for free today!<\/strong><\/h4>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-499968f5 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--5\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/archivo.bilboteam.com\/en\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us at<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The close-grip Bench press is a variation of the traditional bench press that emphasizes triceps work, allowing for a more balanced development and improved upper body strength. Below, we explain in detail how to perform this exercise correctly, its benefits and how to integrate it into your training routine. What does the close grip bench [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9010,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[217],"tags":[101,97,103],"ppma_author":[225],"class_list":["post-9040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bench-press","tag-bilbo-method","tag-exercises","tag-progression"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to do the Close Grip Bench Press<\/title>\n<meta name=\"description\" content=\"How to do the Close Grip Bench press correctly? 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